Coconut Delight – Gluten-Free, Lactose-Free and Low in FODMAP

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There are countless moments when we feel like eating something different, comfortable, something that we can share with others or eat “guilt-free” and without fear of the consequences afterwards. One of those moments is precisely at the weekend or on festive days, or just because we feel like it!

With spring and the time change also come warmer, longer days and a greater willingness to go for walks or for social gatherings and picnics. One of the first things we think of to bring to a get-together is a dessert or sweet treat. And what can I take when I have a gastrointestinal disease, so that everyone can eat, including me?
Those who follow Nutrisciente® know that one of our missions is precisely the monitoring and education of patients with gastrointestinal diseases such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease (CD), among many others. In fact, both in this blog and in our social networks you have access to various useful and relevant information on these topics.
With the coming of spring we wanted to share another delicious recipe adapted for these gastrointestinal conditions. The Coconut Delight is a gluten-free, lactose-free and low FODMAP recipe. However, it does contain eggs and so we should amend for this allergen if you have that food allergy.
Hopefully this fresh recipe can make this spring sweeter and tastier for you!

Coconut Delight



  1. Preheat the oven to 180ºC.
  2. Put all the ingredients in a blender (or beat everything very well until you get a homogeneous mixture).
  3. Line a cake pan with baking paper and add the mixture.
  4. Bake it for 35-40 minutes.
  5. Serve.

Coconut Delight provides about 8 servings in total. If you have IBS or are in the first phase of the low FODMAP diet, you can safely eat 2 servings of the coconut delight (contains about 25g of shredded coconut)*.

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Nutrition facts per 100g:
Energy – 313 Kcal/ 1309 KJ; Lipids – 19g; of which saturated – 13g; Carbohydrates – 27g; of which sugars – 26g; Protein – 9g; Fiber – 4g; Salt – 1g
Allergens: egg

* According to Monash University, 30 g of shredded coconut is low in FODMAP.

Source: Monash University, Department of Gastroenterolog. (2016). The Monash Uni low FODMAP diet app. Retrieved 24th March 2022 from


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